Description
This Protein-Packed Butternut Squash Soup is a warm and comforting fall dish. It combines the sweet, earthy flavor of butternut squash with protein-rich ingredients for a nutritious meal. The soup is creamy, vibrant, and easy to prepare, making it a perfect option for a healthy and satisfying meal.
Ingredients
Scale
- 1 medium butternut squash, peeled and cubed
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 4 cups vegetable or chicken broth
- 1 cup cooked white beans (cannellini or navy beans)
- 1 teaspoon ground cinnamon
- 1 teaspoon ground nutmeg
- Salt and pepper, to taste
- 1 cup coconut milk or cream (for creaminess)
- Fresh parsley or cilantro, for garnish (optional)
- 1 tablespoon lemon juice (optional for brightness)
Instructions
- Preheat cooking equipment: Set Instant Pot to sauté mode or have a large pot ready for stovetop cooking.
- Sauté aromatics: Heat olive oil in the pot. Add diced onion and sauté until translucent (about 5 minutes). Add minced garlic and cook for 1 minute more.
- Cook squash: Stir in the cubed butternut squash, ensuring it is coated. Cook for 3-4 minutes.
- Add broth and beans: Pour in the vegetable or chicken broth and the white beans. Bring to a boil.
- Season soup: Add cinnamon, nutmeg, salt, and pepper. Stir well.
- Simmer: Reduce heat and simmer for 20-25 minutes, or until squash is tender.
- Blend soup: Use an immersion blender or a traditional blender to blend until smooth and creamy.
- Add creaminess: Stir in coconut milk or cream. Adjust seasoning as needed.
- Add brightness: Stir in lemon juice, if desired.
- Serve: Ladle soup into bowls and garnish with fresh parsley or cilantro, if using.
Notes
- For a richer taste, roast the butternut squash before adding it to the soup.
- Fresh herbs like thyme or rosemary can enhance the flavor.
- Adjust coconut milk amount for desired creaminess.
- Experiment with toppings like croutons, feta cheese, or sautéed mushrooms.
- A swirl of cream or smoked paprika makes a beautiful garnish.
- For a spicy version, add cayenne pepper or crushed red pepper flakes.
- Swap white beans for chickpeas or lentils.
- Blend in almond butter or tahini for a nutty twist.
- Stir in spinach or kale for added nutrition.
- Add smoked paprika or liquid smoke for a deeper flavor.
- Store leftovers in an airtight container in the refrigerator for 4-5 days.
- Freeze cooled soup in freezer-safe containers for up to 3 months.
- Prep Time: 15-20 minutes
- Cook Time: 25-30 minutes
- Category: Soup
- Method: Stovetop or Instant Pot
- Cuisine: American
Nutrition
- Serving Size: Approximately 1.5 cups
- Calories: 300 kcal
- Sugar: 15g
- Sodium: 600mg
- Fat: 10g
- Saturated Fat: 5g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 0mg